Tofu vs Beans, pinto
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Beans, pinto
Best for muscle gain
Tofu
Best for low-carb
Tofu
Macro Comparison
Tofu: 100g (100g) | Beans, pinto: 100g (100g)
144
Tofu
143
Beans, pinto
17.3g
Tofu
9.01g
Beans, pinto
2.78g
Tofu
26.2g
Beans, pinto
8.72g
Tofu
0.65g
Beans, pinto
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
48%
Tofu
25%
Beans, pinto
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| Nutrient | Tofu | Beans, pinto |
|---|---|---|
| Calories | 144 | 143 |
| Protein | 17.3g | 9g |
| Carbs | 2.8g | 26.2g |
| Fat | 8.7g | 0.7g |
| Fiber | 2.3g | 9g |
| Sugar | — | 0.34g |
| Sodium | 14mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.26g | 0.11g |
| Potassium | 237mg | 436mg |
| Vitamin A | — | 0mcg |
| Vitamin C | 0.2mg | 0.8mg |
| Calcium | 683mg | 46mg |
| Iron | 2.66mg | 2.09mg |
Which Should You Choose?
For weight loss
Choose Beans, pinto. With 143 calories and 9.01g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Tofu. Tofu delivers 17.3g protein per serving — 8.3g more than Beans, pinto.
For low-carb diets
Choose Tofu with 2.78g carbs per serving.
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Take the free quizCommon Questions
Is Tofu or Beans, pinto better for weight loss?
For weight loss, Beans, pinto is the better choice. Tofu has 144 calories and 17.3g protein per serving, while Beans, pinto has 143 calories and 9.01g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Tofu or Beans, pinto?
Tofu has more protein per serving. Tofu provides 17.3g and Beans, pinto provides 9.01g of protein.
Can I eat both tofu and beans, pinto together?
Yes! Combining tofu and beans, pinto gives you 287 calories and 26.310000000000002g protein. This combination can work well as part of a balanced meal.